Gwiritsani ntchito ndondomekoyi kuchoka kulemera
Kutsatira ndondomeko kukuthandizani kukhala osasinthasintha pamene mukuyenda kuti muchepetse thupi, koma sikuyenera kukhala wokalamba wofanana tsiku lililonse. Ndi bwino kupatula masiku ochepa oyendayenda ndi masiku akuyenda, ndi tsiku lopuma ngati likufunikira.
Pulogalamu yolepheretsa kulemera kwa thupi kuyenera kupereka kuchuluka kwa mphamvu zolimbitsa thupi ndi mphamvu zomwe American Heart Association ndi Centers for Disease Control and Prevention zimachita.
Nthawi yanu yochita masewero olimbitsa thupi ya sabata iyenera kukhala yosachepera 150 mphindi ya thanzi ndi thanzi, ndipo zambiri ndi bwino kuti mukhale olemera. Muyenera kuchita masabata ambiri sabata.
Ndondomeko Yopewera Kutaya Thupi
Mukhoza kugwiritsa ntchito ndondomekoyi ndikusintha masiku ngati mukufunikira. Nthaŵi yomwe ili pamunsiyi ili pamlingo wachinsinsi wa mtima wanu, ndikuthamanga, mutatha kutentha. Mukhoza kusiya maulendo aatali mu maulendo awiri kapena ochepa ngati nthawi yanu sichikulolani nthawi yokwanira yoyenda tsiku limodzi.
- Lamlungu : Kuthamanga kwautali kwa nthawi yaitali ndi mphindi 60 panthawi yofulumira
- Lolemba : Tsiku lotsatira popanda kuyenda, koma mungasangalale ndi maulendo osavuta.
- Lachiwiri : Kuyenda mofulumira kokayenda ndi mphindi 30 panthawi yochepa, kuphatikizapo kuphunzitsa mwamphamvu
- Lachitatu : Kuyenda mofulumira koyenda ndi mphindi 30 panthawi yofulumira
- Lachinayi : Kuthamanga kwautalika kwa mphindi 60 panthawi yofulumira
- Lachisanu : Kuchita masewera olimbitsa thupi kwa mphindi 30 panthawi yofulumira, kuphatikizapo kuphunzitsa mwamphamvu.
- Loweruka : Tsiku lalifupi loyenda tsiku limodzi ndi mphindi 30 panthawi yovuta, kenako mphindi 30 mpaka 90 mosavuta.
Kuyenda Pogwiritsa Ntchito Kufooka Kwambiri
Nazi tsatanetsatane za mitundu yosiyanasiyana yomwe mungagwiritsire ntchito popanga mapulani anu. Nthawi yofulumira ndi imodzi yomwe mukupuma mochuluka kuposa momwe nthawi zonse zimakhalira ndipo mtima wanu uli pa 60 mpaka 70 peresenti ya kuchuluka kwa mtima wanu.
1. Ntchito Yoyendayenda Yoyifupi
- Khalani otenthetsa pafupipafupi kwa mphindi zitatu kapena zisanu.
- Limbikitsani kuyenda mofulumira paulendo wopita kwa mphindi 30.
- Kulowera mophweka kwa mphindi zitatu kapena zisanu.
- Mukhoza kuchita chizoloŵezi chowongolera mwachikondi mukatha kutentha kapena mutatha.
2. Ntchito Yoyenda Kwambiri Kwambiri
Ngati mulibe nthawi yopita mwakhama, pezani nthawi yogwira miyendo iwiri kapena inayi. Nthawi yanu panthawi yofulumira ya tsikuli iyenera kuwonjezera mpaka mphindi 30.
- Khalani omasuka pang'onopang'ono kwa mphindi imodzi kapena zitatu.
- Kuthamanga msanga kwa mphindi khumi.
- Kulowera pang'ono mosavuta kwa mphindi imodzi kapena zitatu.
3. Kutanganidwa Kwambiri Kwambiri
- Wotentha kwa mphindi zisanu mosavuta.
- Yendani paulendo woyenda mofulumira kwa mphindi 60.
- Kulowera pang'ono mosavuta kwa mphindi zisanu.
4. Kutha Kuyenda Kwambiri Kwambiri
Mukhoza kumapangitsanso ntchitoyi polowera kumalo othandizana ndi othandizira kapena mukulowa gulu loyenda kapena gulu la ntchito zawo.
- Wotentha kwa mphindi zisanu mosavuta.
- Yendani pachindunji chakuyenda mofulumira kwa mphindi 30.
- Pang'onopang'ono pang'ono pafupipafupi kwa mphindi 30 mpaka 90.
Kutsegulira Masiku
Pamene mukuyenda kuti muchepetse kulemera, simuyenera kutenga masiku oposa awiri kapena awiri pa sabata. Patsiku lanu, mutha kusangalala ndi maulendo osavuta ndipo mukufuna kuonetsetsa kuti simukukhala nthawi yaitali.
Mphamvu Yophunzitsa
Maphunziro olimbitsa thupi ndi mbali ya machitidwe olimbitsa thupi omwe aliyense amachepetsa kuchepetsa thanzi labwino. Pamene mukucheperachepera, zingathandize kukhala ndi thanzi labwino komanso kukhala ndi thanzi labwino. Onetsetsani kuti muphatikize mphamvu yophunzitsira mphamvu masiku awiri pa sabata. Tsiku lanu lalifupi loyenda kapena tsiku lanu kuchoka kuyenda lingakhale nthawi yabwino kuti mugwire ntchitoyi panthawi yanu.
Mukuona Kuti Mukungoganizira?
Ngati kuyenda kwanu kumapangitsa kuti musamve ululu kapena kutayika tsiku lotsatira, tenga tsiku. Ngati izi zikuchitika tsiku liri lonse limene mukuyenda, yang'anani mlingo wa mtima wanu kuti mutsimikize kuti simukuwongolera. Bwererani mmbuyo ku 50 peresenti kapena osachepera pa chiwerengero cha mtima wanu womwe mukuwongolera ndikudutsanso mmbuyo kwa chiwerengero cha masiku angapo kupatula masiku ochepa.
Kumanga Nthawi Yoyenda
Ngati mwatsopano kuti muyende, ndi bwino kumanga nthawi yanu yoyendayenda pang'onopang'ono. Ngati mwakhala mukuyenda kwa mphindi zosachepera 30, yambani kuyenda ndi mphindi 10 kapena mphindi 20 kuti muwone momwe mukuchitira. Bweretsani kuti mumayenda tsiku ndi tsiku ndikuwonjezera nthawi yochulukirapo kwa sabata yoyamba. Pitirizani kuchita izi kuti mupitirize kupirira kupirira kwanu.
Mofananamo, kwa masiku ambiri akuyenda muyenera kupititsa patsogolo ngati simunayambe kuyenda kwa mphindi 45 kapena kupitilira. Ingowonjezerani nthawi yochulukirapo ya mphindi zisanu kumapeto kwa sabata iliyonse mpaka mutatsala mphindi 60.
Mawu Ochokera
Kuyenda ndi machitidwe abwino a cardio omwe angakhale mbali ya kuyesayesa kwanu. Muyeneranso kudyetsa zakudya zochepa kusiyana ndi momwe mumatentha tsiku lililonse, kotero zingakuthandizeni kufufuza chakudya chanu ndi diary kapena pulogalamu ya chakudya kapena kutsatira ndondomeko yodyera. Kuchuluka kwa masewera olimbitsa thupi omwe amachititsa kulemera kwake kumaphatikizapo ndi zomwe aliyense ayenera kuchepetsa kuopsa kwa thanzi lawo. Pogwiritsa ntchito ndondomekoyi, mudzakhala pa njira yopita ku moyo wathanzi pa kulemera kulikonse.
> Zotsatira:
> Kuyambira ndi zochitika zolimbitsa thupi kuti mukhale wolemera. CDC. https://www.cdc.gov/healthyweight/physical_activity/getting_started.html.
> Kuzisunga. CDC. https://www.cdc.gov/healthyweight/losing_weight/keepingitoff.html.
> Kutaya thupi. American Heart Association. http://www.heart.org/HEARTORG/HealthyLiving/WeightManagement/LosingWeight/Losing-Weight_UCM_307904_Article.jsp#.WKD9bX-AmW4.
Ntchito Yathupi ndi Umoyo: Ubwino wa Ntchito Yathupi. CDC. https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm#ControlWeight